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Training Log Archive: loefaas

In the 7 days ending Nov 14, 2010:

activity # timemileskm+m
  Running6 5:42:13 52.2(6:33) 84.01(4:04) 503
  Intervals3 2:32:04 22.85(6:39) 36.77(4:08) 285
  Total7 8:14:17 75.05(6:35) 120.78(4:06) 788
  [1-5]7 8:04:02

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MoTuWeThFrSaSu

Sunday Nov 14, 2010 #

10 AM

Intervals 1:04:38 intensity: (17:06 @1) + (26:31 @2) + (9:08 @3) + (11:53 @4) 14.26 km (4:32 / km) +204m 4:14 / km
ahr:150 max:179 shoes: NB 905

Castle battle again together with Johan and Pettson. 5 laps around almost the same loop as befrore, a little longer today since the last uphill was just ice so we had to use to outer loop. Maybe 40-50m longer and not as steep. Nice session, the hill is really killing in the end.

The course for the xc-champs in the spring is now out, nice hill!

Saturday Nov 13, 2010 #

11 AM

Running 2:02:42 intensity: (4:18 @1) + (1:51:51 @2) + (6:33 @3) 30.3 km (4:03 / km) +163m 3:57 / km
ahr:154 max:168 shoes: NB 758

Long run around east Uppsala. Start from home-sävja-danmark-vedyxa-norrhällby-gränby-back home

Thursday Nov 11, 2010 #

6 PM

Running 13:12 intensity: (5:38 @1) + (6:56 @2) + (25 @3) + (13 @4) 2.81 km (4:42 / km) +17m 4:34 / km
ahr:141 max:175 shoes: NB 905

Intervals 42:20 intensity: (8:18 @0) + (8:44 @1) + (4:57 @2) + (14:14 @3) + (6:07 @4) 10.86 km (3:54 / km) +46m 3:49 / km
ahr:158 max:172 shoes: NB 905

Intervals with Johan and Pettsson. So bad roads today, ice everywhere. I nice try for some 6*5min but the pace was not incredible.

Wednesday Nov 10, 2010 #

5 PM

Running 1:05:19 intensity: (4:00 @1) + (1:01:10 @2) + (9 @3) 16.25 km (4:01 / km) +127m 3:52 / km
ahr:149 max:160 shoes: NB 750

Oh, what I do not like the psuedo-winter in Uppsala. Rain during the day and cold in the evening made it for a thin layer of ice everywhere. OK speed anyway.

Tuesday Nov 9, 2010 #

7 AM

Running 35:13 intensity: (1:05 @0) + (1:19 @1) + (32:05 @2) + (44 @3) 8.19 km (4:18 / km) +81m 4:06 / km
ahr:150 max:163 shoes: NB 750

morning jog
5 PM

Running 10:04 intensity: (52 @0) + (6:51 @1) + (2:21 @2) 2.36 km (4:16 / km) +2m 4:15 / km
ahr:138 max:153 shoes: NB 905

Intervals 45:06 intensity: (6:48 @1) + (18:14 @2) + (19:21 @3) + (43 @4) 11.65 km (3:52 / km) +35m 3:49 / km
ahr:157 max:171 shoes: NB 905

The first snowstorm of the year have hit Uppsala. Hard winds and at least 10cm of snow during the day. But managed to get out for a run instead. Intervals 3*(1-2-3-1-1).

Monday Nov 8, 2010 #

5 PM

Running 1:35:43 intensity: (19:20 @1) + (1:03:56 @2) + (12:27 @3) 24.09 km (3:58 / km) +113m 3:53 / km
ahr:149 max:166 shoes: NB 750

Club runs have moved to Mondays since night-o is starting on Wednesday. Another great run today, 10people to the start. Easy pace for the first half than a little faster.

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